Research suggests that around 70 million Americans have some kind of sleep disorder, with insomnia being the most common – 30% of adults within the US experience short-term insomnia and 10% have long last insomnia.
Whether you’re someone that struggles with insomnia, you want to improve the speed it takes you to get to sleep, or you simply want to get knowledgeable about how to fall asleep faster for yourself in the future or for someone else right now, this article is here to help!
Sharing specific techniques and practices I will tell you exactly how you can fall asleep in 10, 60, or 120 seconds.
Additionally, I’ll also share some expert sleep tips to help you fall asleep faster.
So, are you ready to fall asleep faster and sleep better? If so, keep reading!
Why Is Sleep So Important?
Sleep is one of the most important aspects of health, even though people, unfortunately, overlook its importance.
Sleep is not only essential in order to live, but good sleep is incredibly important because it allows us to properly recharge for the next day.
When we sleep, the body is put into a state of rest and repair.
Getting an adequate amount of sleep, allowing your body to rest and repair itself, ensures that your weight is properly managed, the heart is as healthy as possible, your cognitive function is supported, the immune system is boosted, your libido is strengthened, and your overall level of health and wellbeing is improved.
Without adequate sleep, the body struggles to maintain a strong level of both physical and mental health – this is why after a bad night’s sleep you will notice that you are more irritable, struggle with concentration, feel colder, and feel a higher level of pain if you hurt yourself.
How To Fall Asleep in 10 Seconds: Use The Military Method
Although falling asleep within 10 seconds might sound a little far-fetched, with the military method, first described in the 1981 book, Relax and Win: Championship Performance, by Lloyd Bud Winter, can help you achieve this!
This method has been proven to help pilots and military personnel fall asleep in 2 minutes or less (since this is around how long the practice takes to complete), so even if it takes you a little longer than 10 seconds from start to finish, once you’ve finished the practice you should find yourself falling asleep.
How To Practice The Military Method:
- Relax and release the tension of the whole of your face, including your tongue.
- Drop your shoulders to release the tension and let your arms and hands drop to the side of your body one at a time.
- Breath in and then exhale to fully relax your chest.
- Relax and release tension from your legs – the thighs and then the calves.
- Then, for 10 seconds, imagine a relaxing environment – this can be sitting by a tree, floating on a boat, or laying on a beach, whatever makes you feel relaxed!
- If you cannot visualize a relaxing scene, you can repeat the words “don’t think” instead for 10 seconds.
- That’s it! You should then be asleep.
How To Fall Asleep in 60 Seconds: Use The 4-7-8 Breathing Method
The most commonly known method to fall asleep within 60 seconds is the 4-7-8 breathing method.
This method combines meditation and breathwork to calm both the mind and the central nervous system to make you fall asleep within 60 seconds.
How To Practice The 4-7-8 Breathing Method:
- Once you have taken a normal inhale in, it’s time to start.
- Place the tip of your tongue on the roof of your mouth.
- Part your lips slightly and strongly exhale through your mouth whilst making a “whoosh”sound with your breath.
- Once you have pushed all of your breath out on the exhale, close your lips, and inhale through your nose to a count of 4.
- Hold your breath for 7 seconds.
- Then, exhale strongly, with your lips parted whilst you make a “whoosh” sound.
- Do this for four cycles, but if you don’t fall asleep (which is unlikely), you can keep using this technique.
How To Fall Asleep in 120 Seconds: Use Paradoxical Intention
If you have tried the methods above and cannot fall asleep in 10 or 60 seconds, you may be better off trying to fall asleep in 120 seconds. The best way to do this is through a technique called paradoxical intention.
Paradoxical intention is exactly what it sounds like – you’re telling yourself the opposite of what you actually want to happen! It’s reverse psychology!
Most people that have insomnia struggle to sleep even more when they try to concentrate on sleep, because it works against them. So, instead, research has shown that by concentrating on staying awake, people actually tend to fall asleep!
How To Practice Paradoxical Intention:
- Get completely ready for bed and turn all the lights off as if you are going to sleep.
- Put your phone down.
- Lay completely still and breathe normally.
- Then, try and stay awake as much as you possibly can – tell yourself that you need to stay awake and make sure you truly mean it because your body will be able to tell if you are faking it!
Falling Asleep Fast: The Bottom Line
We all know the importance of sleep, right?
Knowing this fact doesn't always make getting more sleep when you want, or need it. Of course, as my wife reminds me regularly, getting to bed earlier will help you get more sleep.
But if next time, you're struggling to get to sleep it would be worth giving one of these methods a go.